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Safflower vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between safflower and buckwheat

  • Safflower is higher than buckwheat in copper, vitamin B1, vitamin B6, phosphorus, vitamin B5, magnesium, manganese, iron, zinc, and folate.
  • Safflower's daily need coverage for copper is 178% higher.
  • Safflower has 29 times more vitamin B1 than buckwheat. While safflower has 1.163mg of vitamin B1, buckwheat has only 0.04mg.

The food types used in this comparison are Seeds, safflower seed kernels, dried and Buckwheat groats, roasted, cooked.

Infographic

Safflower vs Buckwheat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +592.2%
Contains more CalciumCalcium +1014.3%
Contains more PotassiumPotassium +680.7%
Contains more IronIron +512.5%
Contains more CopperCopper +1096.6%
Contains more ZincZinc +727.9%
Contains more PhosphorusPhosphorus +820%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +399.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2807.5%
Contains more Vitamin B2Vitamin B2 +964.1%
Contains more Vitamin B3Vitamin B3 +143%
Contains more Vitamin B5Vitamin B5 +1022.6%
Contains more Vitamin B6Vitamin B6 +1419.5%
Contains more FolateFolate +1042.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +378.7%
Contains more FatsFats +6101.6%
Contains more CarbsCarbs +72%
Contains more OtherOther +1169.8%
Contains more WaterWater +1245.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +2478.7%
Contains more Poly. FatPolyunsaturated fat +14912.2%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Buckwheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Safflower Buckwheat DV% diff.
Polyunsaturated fat 28.223g 0.188g 187%
Copper 1.747mg 0.146mg 178%
Vitamin B1 1.163mg 0.04mg 94%
Vitamin B6 1.17mg 0.077mg 84%
Phosphorus 644mg 70mg 82%
Vitamin B5 4.03mg 0.359mg 73%
Magnesium 353mg 51mg 72%
Manganese 2.014mg 0.403mg 70%
Fats 38.45g 0.62g 58%
Iron 4.9mg 0.8mg 51%
Zinc 5.05mg 0.61mg 40%
Folate 160µg 14µg 37%
Vitamin B2 0.415mg 0.039mg 29%
Protein 16.18g 3.38g 26%
Calories 517kcal 92kcal 21%
Potassium 687mg 88mg 18%
Saturated fat 3.682g 0.134g 16%
Monounsaturated fat 4.848g 0.188g 12%
Fiber 2.7g 11%
Vitamin B3 2.284mg 0.94mg 8%
Calcium 78mg 7mg 7%
Carbs 34.29g 19.94g 5%
Selenium 2.2µg 4%
Choline 20.1mg 4%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Net carbs 34.29g 17.24g N/A
Sugar 0.9g N/A
Sodium 3mg 4mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.049mg 0%
Threonine 0.586mg 0.129mg 0%
Isoleucine 0.717mg 0.127mg 0%
Leucine 1.154mg 0.212mg 0%
Lysine 0.534mg 0.172mg 0%
Methionine 0.284mg 0.044mg 0%
Phenylalanine 0.806mg 0.133mg 0%
Valine 1.025mg 0.173mg 0%
Histidine 0.452mg 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Safflower
8%
Buckwheat
Minerals Daily Need Coverage Score
178%
Safflower
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 51)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.6)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 3.548g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.